CrossFit Whip

Take Me Back

Back in Michigan. Weather here is cold and shitty! Out in the garage around 1:30.

Warm-up

5:00 Air Dyne (1.45 miles)

Crossover Symmetry Activation

2 Sets

StrongFit Tricep Openers (8# DBs)

15 GHD Heel Drives

Weightlifting

Squat Snatch

5×45#

5×95

3×115

3×135

15:00 EMOM

1 Squat Snatch (155#) + 1 OHS

Missed first attempt 4 (?) times but grabbed the bar right away and made every 2nd attempt. I think all of them were that slow motion loss where it was just a touch forward and I couldn’t quite pull it back in. I actually planned to use 165# but was feeling slow so I scaled it back and still wasn’t very good. I really worked up a sweat though.

I did something a little different today. Since there is a slight slope in the garage, I turned and faced the opposite direction every set. I have always faced out to the middle of the garage with the snatch and C&J. Don’t want to create any imbalances.

Strength

E3M – 5 Sets

10 Back Squat (185#)

10/10 Curls (alternating, 15# DBs)

Finished up with Crossover Symmetry Recovery, which I haven’t done in a long time. I tend to use the Iron Scap or Plyo protocols after workouts most of the time. I did the first 2 sets facing towards the rack like I normally do with squats and the last 3 squats facing out to the middle of the garage.